developing a particular fitness component, exercises must be preformed that are specifically designed for that component

progressive overload

When an amount of exercise is progressively increased, fitness continues to improve

reversibility

the body adjust to lower levels of physical activity the same way it adjusts to higher levels

Guidelines for developing and maintaining a health body composition

: train regularly, get in shape gradually, warm up before exercise, cool down after exercise, exercise safely, listen to your body, cycle the volume and intensity, train with a partner, train your mind, add variety and have fun, and keep your exercise program in perspective

Utilization of fat storage as energy in exercise

adenosine triposphate or ATP

Immediate energy system

supplies energy to the muscle cells through the breakdown of cellular stores of ATP and creatine phosphate

Nonoxidative energy system

energy system that supplies energy to muscle cells through muscle stores of glucose and glycogen

Oxidative energy system

supplies energy to cells through the breakdown of glucose, glycogen, fats, and amino acids

How to take a heart rate

press your index and middle fingers gently on the carotid artery in the neck or the radial artery in the wrist. Count for 10 seconds and then multiply by six to get beats per minute

Rate of perceived exertion(RPE)

a system of monitoring exercise intensity based on assigning a number to the subjective perception of target intensity

Guidelines for building muscular strength (FITT principle specific to muscular strength and endurance)

8 -10 different exercises, frequency of exercise, intensity of exercise, time of exercise, and type of exercise